For time:
21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds - 115/85
Kilos - 52/38

3 x 10 strict toes to bar

800m Run
then..
10 Rounds
8 T2B
10 KB-Snatch
and after that..
800m Run

For Time

Using a box place feet on box having hips above shoulders on a scale of difficulty

0-15 build upto a heavy clean (must be squat clean)

18-27 mins 9 min TC to perform
21-15-9
Sq clean@50-60% of above
Ring dips

30-33 mins ME 600m run

36-40 mins tabata core or mobility

Superkids ja Ninjat

3-4 kierrosta joka alkava min 10-20 sek pidot:

-leuanvedon yläasento
-etunojapunnerruksen ala-asento
-pito nojapuilla dipin yläasennossa
-pito nojapuilla dipin ala-asennossa

loppuun 3 x max toistot tiukka leuka

2 rounds
5m Duck walk
10 Hollow rocks
5 Planche push-ups
+
2 rounds
5 Inchworms
10 Tension swings
5 Kneeling jumps
+
Squat clean & DB bench press
Build to workout weight
+
2 rounds @ increasing pace
5 DB bench presses
3 Hang squat cleans
5 Toes-to-bars
3 Burpee box jump overs
1:00 Row

12min sis. juoksut radalla

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt